Pulling

18 year old Zhang Wanqiong (-53kg, China) snatching 90kg at the 2012 Junior Worlds.

Because my wrist felt pretty good after yesterday's pushing routine, I decided to test it with some cleans, which I haven't done for several weeks. I spent some time ensuring my wrist and shoulders were warmed up and flexible before starting the routine. Also, I didn't go quite as heavy as usual, but did considerably better than I expected.

Hang cleans
95 x 6
105 x 5
115 x 5
120 x 4
125 x 3

On all the reps I caught the bar cleanly on my clavicle. I didn't use just two fingers to keep it in place, but I was able to hold it there with my whole grip and bend my wrist back without any discomfort. Consequently, my elbows were well up and my forearms were parallel to the ground. With the last two sets, I could feel my grip starting to strain a bit, but other than that I felt good. Again, not my heaviest cleans, but I'm very happy with the results given the context.

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Rita Benavidez

Dumbbell snatches for time; 5 per arm, alternating
40lb = 25 seconds
45lb = 28
50lb = 30
55lb = 51
60lb = 2:03

The last time I did this I went too light, but this time it felt more of a challenge. The first time I took a break during a set was at 55lb, after the third rep for my right (second) arm. I really slowed down in the final set, failing with the third rep on my right side. After that, I took what I thought were short rests after each rep, but I was still surprised at the slow time for the 60lb set.

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Underhand lateral pull-downs @ 100lb
12, 10, 9, 8

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Horizontal leg raises (on the dip rack)
14, 13, 11